A DASH Diet Friendly Chili Perfect for American Heart Month

Looking for a warm, satisfying meal that supports heart health without sacrificing flavor? This vegetarian black bean chili is packed with plant-based protein, fiber and bold spices that make it both nourishing and comforting. Meals built around beans and vegetables can help support healthy cholesterol levels and blood pressure, making recipes like this a great fit for people focused on long-term cardiovascular wellness.

In recognition of American Heart Month in February, this recipe aligns with principles of the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fiber-rich foods, lean protein sources and reduced saturated fat. With simple pantry ingredients and minimal prep, this chili is an easy weeknight option that can also be batch cooked and frozen for convenient, heart-smart meals later.

Ingredients

• 3 15.5-ounce cans black beans
• 1 14.5-ounce can fire-roasted diced tomatoes
• 1 small onion
• 2 bell peppers
• 5 cloves garlic
• 1 cup vegetable stock
• 1 tablespoon tomato paste
• 1 tablespoon chili powder
• 1 tablespoon cumin powder
• Salt to taste
• 2 tablespoons cooking oil

Directions

1. Heat oil in pan over medium-high heat.
2. Chop onion, peppers and garlic. Add to heated pan and sauté 5 minutes.
3. Add remaining ingredients. Bring to low boil, reduce heat to low. Simmer, uncovered, 20 minutes.

Notes

• Serve topped with sour cream or shredded cheese.
• Refrigerate up to three days or freeze up to four months in airtight container.

This recipe was originally published on Gypsy Plate.